Lately I've been worrying that my quads are shrinking, and shrinking fast. That creaking knee has improved somewhat in a sense that it doesn't give me anymore sudden pain. But it is still creaking nonetheless.
Confession: I am still avoiding squats.
I tell myself that I am not gonna compete in powerlifting. When once I used to do only strict powerlifting stuff, I now know that overall balance is important: I want strength, speed, and mobility.
So, if I can achieve those and still be able to avoid squatting, more power to me. But like I said, my quads are shrinking, and shrinking fast. Enter Ben Bruno. This guy is a genius when it comes to alternative leg work i.e. knee-friendly stuff. You can read his articles over at T-Nation.
But over here I've compiled my favourite leg work stuff Ben Bruno style:
Building Quads - "Squat Free"
For you Glutes and Hammies